This collection of bean recipes are great to turn beans into fantastic meals, perfect for feeding your whole family like this scrumptious bean stew - a wonderful, inexpensive meal full of flavor and plant-based protein.
2cupslow sodium broth (or adjust to the desired consistency)
¼ - ½tspsalt, to taste (start with ¼ tsp)
⅛tspblack pepper, plus more to taste
1Tbsp soya sauce
Instructions
Warm 1 Tbsp of the olive oil in a large pot or Dutch oven over medium heat.
Once the oil is shimmering, add the diced onion, carrot, celery and cook, stirring often, until the vegetable have softened and the onion turns translucent. It takes about 10 minutes.
Add spices, garlic and herbs, stir well and cook for 1 or 2 minutes to enhance their flavor.
Add the second Tbsp of olive oil, tomato paste and flour. Stir to combine until you make a paste (this is called roux, it helps to thicken the broth).
Stir in the red wine, mix well with the rest of the ingredients, and let it cook for about 1 minute or so. You have a creamy red wine mixture now.
Add the beans, the broth, and the salt (start with ¼ tsp), bring to the boil, reduce to a simmer, cover with a lid and cook for 20 minutes.
Finally, add 1 Tbsp of soya sauce, cook for a further minute, taste and make sure you're happy with the seasoning.
Serve warm with crusty bread or steamed or boiled rice. Garnish with fresh parsley if you wish. Enjoy!
Notes
Dried beans: use about 1 ¼cup to make 2 cans (14oz each). Make sure you soak them overnight (about 8 hours) in cold water, then cook them until they are tender but firm. When the beans are cooked and drained, you can proceed as per recipe.Salt: start with ¼ of salt and then adjust the seasoning at the end. If you use chicken, beef or regular vegetable broth rather than low-sodium broth, it’s important to adjust the seasoning at the end and not at the beginning, as you don’t know how salty the broth is. Storage: this bean stew will keep in the fridge in an airtight container for up to 4 days. To reheat, add a touch of water until it’s thinned to the desired consistency, then gently warm over medium-low heat. It’s also freezable in an airtight container for up to 1 monthNutrition facts: the nutrition values are for one serving and are based on an online nutrition calculator. It’s an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice. Please see my disclosure policies.